Warm up:
Rolling 150’s x 10
2 burpee bar pull overs every round plus 1 additional for every meter over or under 150m exactly.
Mobilize 5 min shoulder +10 ghr
Mobilize 5 min hip+10 ghr
Mobilize 5 min calf/ankle+10 ghr
A) class
B) 10×2 split
C) 6 min AMRAP
8 deficit hspu 6″/4″
8 renegade rows 35/25
D) accessory
4×8 each leg Bulgarian split squat
After each round 1 min of freestanding shoulder traps